The ball slam can be considered a full body exercise if you do it correctly. All you need to get this work done is a heavy ball that can be slammed onto the ground repeatedly. This is a great movement to build your power and explosiveness.
To start, hold the ball in your hands. Your feet should be shoulder-width apart. Bring the ball up overhead, thinking about keeping your core engaged through the movement.
When the arms are locked out overhead, the knees, hips, and ankles should all be fully extended as well. Then, you will slam the ball on the ground between your feet using your core and arms to exert full power. This should be an aggressive movement!
Squat down to pick up the ball - keeping your back nice and flat and your chest upright. Quickly, move into the next slam using the power from your legs and hips to stand tall. Arms come back up overhead and you repeat the movement from there.
This is a great movement to incorporate into a HIIT-style workout. While it works a variety of different muscles throughout your whole body, it’s also an effective cardiovascular workout. Be sure to slam the ball with a lot of force to get the most out of the movement.
Try to do as many ball slams as possible within a minute or add another movement, like a burpee, into the mix before doing each rep for an extra challenge.
Joel Runyon is the founder of IMPOSSIBLE® - performance lifestyle brand encompassing performance apparel & formulas, IMPOSSIBLE Fitness® programs, and a philanthropy arm. An endurance athlete and entrepreneur - he's also the creator of MoveWellApp and owns Ultimate Meal Plans. Find out what next challenge Joel is crossing off his impossible list here.